KneelingBeginner
Camel Pose Exit
Ustrasana Exit
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About This Pose
Camel Pose Exit teaches the controlled, safe transition out of this deep backbend. Rising from Camel requires engaging the core and lifting with the legs rather than collapsing or jarring the spine. This mindful exit protects the lower back and allows the body to integrate the effects of the backbend before moving on.
Step-by-Step Instructions
- 1
While still in Camel, bring awareness to your core
- 2
Engage the core and glutes
- 3
Bring hands to lower back for support
- 4
Lead with the heart, slowly lifting up
- 5
Keep the head coming up last
- 6
Return to kneeling upright
- 7
Pause and breathe before moving on
- 8
Optional: sit back on heels for a moment
Alignment Cues
- Engage core before lifting
- Lift with the chest first
- Head comes up last
- Move slowly and mindfully
Benefits
- Protects spine during exit
- Teaches controlled transition
- Prevents jarring
- Integrates backbend
- Essential safety skill
- Mindful movement
Modifications
- Take as long as needed
- Sit back on heels afterward
Variations
- Flow directly into Child's Pose
Cautions & Contraindications
Cautions
- Exit slowly—rushing causes dizziness
- Support the lower back with hands
Avoid this pose if you have:
- Prone to dizziness
- Back injury
Quick Facts
Primary Focus
spineSecondary Focus
corehips
Suggested Hold
15 seconds
Tags
transitionkneelingsafetymindfulness
Equipment
yoga mat
